“Pilates is an excellent choice for runners due to its inherent movement principles that balance strength and flexibility. Pilates moves open tight hip flexors and hamstrings, strengthen hip adductors, abductors and quadriceps muscles to help keep runners’s knee and hip joints more stable,” says Pilates expert, and owner of re:AB studio in NYC, Brooke Siler. (Siler’s celeb clientele reads like a red carpet guest list, including Zooey Deschanel, Madonna, Kirsten Dunst, Liv Tyler and Rachel Weisz.) “Pilates’ balance of strength and flexibility in the hips helps create proper biomechanics which leads to knee joint stability and function. And by eliminating the bulk of overworked musculature, Pilates ensures that runners remain long, lean, and injury-free.”

“The joint-pounding strain endured by many runners often results in symptoms including: Plantar Fasciitis, Shin splints, Patellofemoral pain syndrome (knee pain), tight hip flexors and hamstrings and low back pain, to name a few,” Siler says. “In Pilates we can work with the stability of a “Magic Circle” (an excellent runner’s prop!) in order to help runners engage weak vastus mediali (inside of the quads) again working to eliminate patellofemoral (knee) pain syndrome.”

And the cherry on top is that a study published earlier this year in Women & Health found that life satisfaction may improve after six months of Pilates-based mat exercise. Siler shares four slimming Pilates exercises perfect for recovering runners:

1. Stand on a 2×4 plank (or step’s edge), with heels together and toes apart, inner thighs pressed tightly together. Draw your “powerhouse” (Pilates-speak for low abs) in and up and gently rise up onto the balls of your feet. 2. Bend knees slowly (count of 3) until in a plie position without allowing bottom to stick out. 3. Slowly lower heels to the floor and stand up by drawing inner thighs together. Heels remain together throughout all movements. 4. Repeat 5-8x and then reverse the sequence.

2. Standing Twist This Standing Iliotibial Band stretch helps to aid in prevention of IT Band Syndrome.

1. Stand with legs open wider than shoulders’ width, toes slightly turned out and arms extended to sides of room, reaching for opposing walls. With weight on balls of feet, begin twisting your body to the right allowing hips and legs to follow the waistline (so you’ll swivel on your toes). 2. Continue twisting until upper body faces back of the room and legs are completely crossed with no pressure in knees. Leaving lower body still, continue turning upper body to the right as you reach down to take hold of your left calf or ankle (right leg will bend, left remains straight). Allow your head weight to drop toward the left knee and hold for a count of 3. 3. Slowly begin unwinding your body to the left, passing through each movement of the sequence as you return to the start. Repeat the sequence twisting to the left. 4. Continue alternating the sequence until you have completed 3 standing twists to each side.

3. Inner Thigh Lifts & CirclesStretches the IT Band and strengthens gluteus medius.

1. Lie on your right side with left foot crossed in front of your right leg, left foot flat on floor and kneecap facing ceiling. Rest your head on your right arm and with the other hand take hold of your left ankle or press palm down into mat in front of you. 2. Extend your straight leg (right leg) and raise it off the floor, turning your heel slightly toward the ceiling. Lift and lower your inner thigh without allowing it to touch the mat. Emphasis on the lift! 3. Repeat 8-10x and then hold in the lifted position and circle your leg forward 8-10x and backwards 8-10x. Switch sides and repeat sequence.

4. Front Split Part 1 opens the hip flexors and hamstrings and loosens a tight low back while part 2 strengthens quads and glutes. It also helps prevent runner’s knee by strengthening quads to keep the kneecap aligned, and stretching hips to allow for proper biomechanics while running.

1. (part 1) Kneel on a mat with your powerhouse pulled in and up. Open arms for balance and step one foot far forward and bend your knee. Place palms or fingertips down on either side of your foot. Make sure your front heel is directly underneath your front knee. 2. Straighten your back leg off the ground with toes flexed under you (so you are in a low lunge position). Do not move forward or back. Make sure you are still lifted in your powerhouse. Lengthen more through the front of your back hip by tightening your glutes as you stretch your heel further away. 3. (part 2) Lower your back knee to the mat and straighten your front leg bowing your body forward and stretching your hamstring. Keep your upper body weight lifted off the front leg by contracting your abdominals up into your low back. To intensify the stretch in your hamstring and calf, flex your front ankle. 4. Return to the forward starting position and repeat sequence 3x before switching legs.